tHE ARTichoke Podcast

What happens when a man carries everything, quietly, for years, without a place to lay it down? This episode honors the inner life men are rarely given permission to tend to, examining the cost of emotional suppression while offering grounded, practical ways to restore internal regulation without performance or pretense.It offers a rare pause where a man’s inner world is held as worthy of care, respect, and sustained attention.

This episode breaks down the quiet ways emotional unwellness seeps into our lives and begins to reshape how we think, work, love, and connect. With a clinically warm, no-nonsense tone, T.D. Montena helps listeners recognize the early signs of emotional spillover, understand where it comes from, and learn real skills to stop the spread.A powerful bonus segment speaks directly to spiritually rooted listeners, revealing how emotional contamination can signal spiritual elevation and reconnecting the message with scripture.A necessary episode for anyone ready to notice the leak, name the cause, and begin the cleanup.Contamination is never the end — it is the announcement that your next level has already begun.Reference ListVan der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

You didn’t choose the patterns you inherited however, you decide if they stay. This episode digs into how family traits, survival habits, and old wiring quietly script who we think we are. It’s time to interrupt the cycle. Your brain can rewrite the story. You’re not your conditioning, you’re the one creating what comes next.Inspired by research on neuroplasticity (Davidson & McEwen, 2012, Nature Neuroscience).

This episode invites you to quiet the inner noise and step into a space of honest reflection. Inspired by Martin Seligman’s 1998 foundation of Positive Psychology, these check-ins cultivate self-honesty and resiliency by encouraging authenticity without judgment, perfectionism, or unrealistic expectations. Here, you are free to acknowledge how you are truly doing, and to choose wellness again and again. ReferenceSeligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5

In this unfiltered exchange, Crystal Stone — poet, educator, and TEDx speaker — revisits the years when cultural roles and financial security seemed safer than living authentically. With striking honesty, she reflects on the tension between who she was expected to be and who she truly is, uncovering the fear, cost, and eventual freedom of naming herself openly as a lesbian.This conversation lingers between vulnerability and liberation, leaving us with the haunting question: until when?✨ Watch Crystal Stone’s TEDx Talk The Transformative Power of Poetry here:https://youtu.be/quOciizfhIc🌐 Stay connected and support her journey:https://www.crystalbstone.com/

“NO: The Boundary that Breathes” is a raw and moving exploration of how one word safeguards emotional safety, restores authenticity, and transforms relationships. In this episode, we uncover the silent harm of loyalty, dependency, and co-dependency, expose the weight of compassion fatigue and imposter syndrome, and reveal how boundaries breathe life into love, equality, and truth. This is not just about saying no — it’s about choosing freedom, alignment, and a lifestyle of authentic connection.

In this episode of Birth Order Unpacked, I sit down with Licensed Clinical Mental Health Counselor (LCMHC) Chasity Russell, eldest of six sisters and first grandchild on both sides of her family. Chasity shares how cultural expectations and birth order shaped her role as nurturer, leader, and perfectionist.Our dialogue explores the weight of these roles, the challenges of setting financial, emotional, and communicative boundaries, and the ways childhood dynamics often spill into adult relationships. With both personal reflection and clinical insight, Chasity highlights strategies for balancing autonomy, compassion, and connection.This conversation offers listeners a framework to understand sibling hierarchies, family systems, and intergenerational roles, while inviting them to reimagine healthier, more intentional ways of relating.

In this dynamic and enlightening episode, Dr. Rothschild joins T.D. Montena for a powerful conversation on the future of non-invasive wellness. Discover how Trifecta Light Therapy—an advanced red and infrared LED system—is revolutionizing the way we approach fat loss, skin rejuvenation, and natural healing. Dr. Rothschild shares insights from her groundbreaking book, Illuminated Healing, offering practical knowledge, personal reflections, and a vision for holistic transformation that begins with light. Whether you're a health professional or wellness seeker, this episode is a must-listen.Resources Mentioned:🔗 Linktree: https://linktr.ee/trifectalightofficial📍 Locations: https://trifectalight.com/contact/📘 Illuminated Healing on Amazon: https://www.amazon.com/Illuminated-Healing-Unraveling-Mysteries-Therapy/dp/B0C9GG2ZYV

Internal chaos is not just emotional—it’s neurological. This episode of tHE ARTichoke Podcast bridges neuroscience and lived experience to explore how dysregulation begins in the body and can be rewired through breath, movement, interoception, and practice. Grounded in recent research, this is a transformative guide to understanding and regulating your nervous system at the root.Reference Czekierda, K., & Banik, A. (2022). The impact of mental rehearsal on emotional regulation and cognitive control: A systematic review. Current Psychology, 41, 7324–7338. https://doi.org/10.1007/s12144-020-01008-2Saoji, A. A., & Raghavendra, B. R. (2023). Understanding mechanisms of slow breathing practices: A comprehensive review. Frontiers in Human Neuroscience, 17, 1183456. https://doi.org/10.3389/fnhum.2023.1183456

Ever wonder why your sibling drives you insane—or why you lead, love, or lose yourself the way you do?In this powerful kickoff to tHE ARTichoke Podcast mini-series, we peel back the layers of birth order psychology, blending raw truth, neuroscience, trauma, and humor. This isn’t pop psych. It’s brain science in real life. Discover how family roles, societal norms, ACEs, and survival patterns silently sculpt your adult identity. You’ll never see your position—or your people—the same again.ReferencesBrant, J. M., Perry, M. L., & Dunlap, K. E. (2022). Neural correlates of hyperresponsibility in firstborn adults: A cognitive-emotional analysis. Journal of Applied Neuropsychology, 29(1), 45–58. https://doi.org/10.1080/09084282.2022.1983047CDC. (2020). Preventing adverse childhood experiences (ACEs): Leveraging the best available evidence. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/violenceprevention/pdf/preventingACES.pdfChen, S. Y., Wang, T. R., & Li, Y. (2021). Sibling position and reward-related brain activity in adolescence. Frontiers in Psychology, 12, 657302. https://doi.org/10.3389/fpsyg.2021.657302Keller, E. A., Smith, L. A., & Nguyen, T. (2023). Reconstructing family roles through neuroplastic intervention: A sibling-order identity study. Neuroscience & Biobehavioral Reviews, 145, 104724. https://doi.org/10.1016/j.neubiorev.2023.104724Moreno, H. K., Abrahams, T. S., & Liao, M. (2020). Emotion regulation and birth order: Neurodevelopmental insights into middle-child social cognition. Developmental Psychology, 56(4), 711–723. https://doi.org/10.1037/dev0000904Silva, R. C., & Yoon, J. H. (2021). Longitudinal changes in executive functioning linked to perceived sibling roles. Journal of Cognitive Neuroscience, 33(11), 2222–2235. https://doi.org/10.1162/jocn_a_01733

We are not emotionally empty—we are emotionally overloaded and under-equipped.This episode holds a mirror to the quiet chaos many have normalized ~ high emotional reactivity with low emotional fluency. It’s not a conversation about managing emotions, it’s a call to understand them with precision, presence, and depth.I explore what happens when people know how to express however, not regulate. When they feel deeply, but cannot name what’s there.This is where most of us live, in the gap between emotional performance and emotional maturity.You’ll leave this episode with three non-negotiable tools for emotional clarity, and one hard truth—if you cannot sit with your emotions, they will sit inside everything you do.This is not for your highlight reel.This is for the you that’s ready to live clear.ReferenceBrackett, M. A., Bailey, C. S., Hoffmann, J. D., & Simmons, D. N. (2020). Emotions matter: How emotional intelligence education improves learning, relationships, and mental health. Yale Center for Emotional Intelligence.

An educational, humanistic episode exploring the hidden reality of balanced connections, grounded in evidence-based researchMost people hear the word transactional and picture money, goods, or contracts. But what if the quiet exchanges happening in your daily relationships, your time, your energy, your presence, are just as transactional, and just as vital? In this episode, we peel back the assumptions surrounding connection and explore the undeniable truth: all relationships involve exchange. Backed by social neuroscience and psychological theory, we’ll reframe what it means to give, receive, and find peace through balanced connection.Whether you’ve called it love, support, loyalty, or service, maybe it’s time to call it what it is.References Cropanzano, R., & Mitchell, M. S. (2005). Social exchange theory: An interdisciplinary review. Journal of Management, 31(6), 874–900. https://doi.org/10.1177/0149206305279602Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352Lieberman, M. D. (2013). Social: Why our brains are wired to connect. Crown Publishers.Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

In Mindset Matters in Manchester, England w/ Gemma, this dialogue gives voice to the often-overlooked mental and behavioral challenges faced by children in disadvantaged environments. Gemma, a seasoned educational leader, shares critical insight into what students need to feel safe, supported, and emotionally grounded. Her experiences in Manchester, England mirror the very same struggles seen across classrooms in the United States, revealing a global pattern of unmet needs and fragmented support. This episode highlights the urgent call for a consistent, unified system that includes not only educators, but also parents, communities, and institutional leaders. Children cannot thrive without collective accountability. Their mental wellness is not a privilege, it is a necessity.

We’re told to do the work. To heal. To grow. To stay aligned. However, what happens when we’re still living inside systems that are unstable, systems that often overlook our needs, deny rest, and demand performance?In this episode, I’m speaking to the quiet weight many of us carry: the pressure to become our best selves while holding everything together. This isn’t a motivational pep talk. It’s a conversation about what it means to grow in environments that don’t always support our wholeness.If you’ve been asking yourself, “Why do I feel like I’m unraveling when I’m doing everything I can to stay grounded?”—this is for you.You are not the problem.The weight was never yours alone.

🎙️ New Episode: Unfiltered: Love, Loss, and the Long Road of TBI” with J. JacksonAn Unscripted Conversation on Traumatic Brain Injury, Family, and the Weight of CareIn this raw, unfiltered episode, I sit down with J. Jackson, a dedicated case manager working closely with individuals and families affected by traumatic brain injury. We talk honestly—no script, no edits—about what it really looks like to walk through the stages of TBI, from the chaos of acute care to the quiet unraveling that can happen in post-care.Jackson opens up about the emotional toll of this work, the compassion fatigue, the burnout, and the heartbreaking realities that don’t always get talked about. We explore what happens when families are stretched thin, when love is tested, and when the decline sets in after everyone else has gone home.This is a conversation about commitment, about staying when it’s hard, and about the people who carry more than we’ll ever know. If you’ve ever cared for someone deeply or worked in the margins of medical recovery, this one’s for you.

We’ve been taught to search the mind for answers, but what if the truth lives deeper? In this episode, I explore how the gut, often overlooked, is a powerful force in shaping our emotional and mental health. From L-glutamate to leaky gut, we’ll look at the real science behind neuroinflammation, and how the imbalance inside our bodies can manifest as anxiety, depression, and disconnection. This isn’t about trends. It’s about truth.Reference Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L., & Ruan, B. (2023). Altered fecal microbiota composition in patients with major depressive disorder. Frontiers in Psychiatry, 14, Article 1123541. https://doi.org/10.3389/fpsyt.2023.1123541Kelly, J. R., Minuto, C., Cryan, J. F., Clarke, G., & Dinan, T. G. (2020). Cross talk: The microbiota and neurodevelopmental disorders. Frontiers in Neuroscience, 14, Article 720. https://doi.org/10.3389/fnins.2020.00720Strandwitz, P. (2020). Neurotransmitter modulation by the gut microbiota. Brain Research, 1711, 1–10. https://doi.org/10.1016/j.brainres.2018.10.010

In this episode of tHE ARTichoke Podcast, we unravel the deep psychological impact of war, mass shootings, and prolonged exposure to violence. How does trauma reshape the brain? What happens when hypervigilance becomes a way of life? From PTSD and transgenerational trauma to the hidden influence of epigenetics, we explore how fear rewires our minds and what it means for individuals, communities, and society at large. Whether war zones or mass shootings, the psychological wounds linger far beyond the event itself. Join us as we discuss real research, survivor experiences, and strategies for healing in a world increasingly shaped by violence.📌 Loving Me Differently Burnout RecoveryThis self-paced course is designed for individuals experiencing deep emotional and physical exhaustion from prolonged stress. Learn how to recognize burnout, reset your nervous system, and cultivate sustainable self-care strategies that restore balance. Through guided exercises, psychological insights, and practical tools, you will reclaim your energy, redefine your boundaries, and embrace a healthier relationship with yourself.https://theempowermentcoachtdm.com/products/loving-me-differently-burnout-recovery📌 Narcissistic Trauma DetoxBreaking free from narcissistic abuse requires more than distance—it demands intentional healing. This course provides a structured approach to detoxing from emotional manipulation, gaslighting, and self-doubt. Through evidence-based strategies, trauma recovery techniques, and empowerment exercises, you will unlearn toxic imprints, rebuild self-trust, and step into a life of clarity and confidence.https://theempowermentcoachtdm.com/products/the-narcissistic-trauma-detoxReferenceAmerican Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). Arlington, VA: American Psychiatric Publishing.Betz, M. E., Azrael, D., Barber, C., & Miller, M. (2022). Exposure to firearm violence and mental health outcomes in the United States. JAMA Network Open, 5(6), e2216459. https://doi.org/10.1001/jamanetworkopen.2022.16459Somer, E., Tamir, M. L., Maguen, S., & Litz, B. T. (2019). The impact of chronic war trauma on PTSD and related mental health outcomes in children. Journal of Traumatic Stress, 32(4), 623-633. https://doi.org/10.1002/jts.22456

In this episode, we explore how fear, perceived laziness, and systemic oppression hold many people back from pursuing careers that align with their purpose. By breaking down the nervous system’s role in decision-making through Polyvagal Theory, we uncover how survival mode, chronic stress, and societal conditioning impact career choices. We also challenge the myth of laziness, revealing how burnout and systemic barriers often disguise themselves as a lack of motivation. Whether you're a person of color or from a culture that values job security over purpose, this conversation will provide insights and strategies to unlearn limiting beliefs and reclaim career freedom.Reference Cornileus, T. H. (2010). A Critical Examination of the Impact of Racism on the Career Development of African American Professional Men in Corporate America. University of Georgia.Porges, S. W. (2022). Polyvagal Theory: A Science of Safety. Frontiers in Integrative NeurosciencePrice, D. (2016). Laziness Does Not Exist. Human Parts.

In an era of endless scrolling, breaking news, and constant digital noise, our brains are drowning in input. This episode explores how overstimulation—through social media, news cycles, and even music—disrupts emotional well-being, increasing anxiety, irritability, fatigue, and even changes in sleep and diet. We’ll break down the neuroscience behind why our minds struggle to shut off, how political and social uncertainty fuels chronic stress, and why too much information leaves us feeling drained rather than informed. Most importantly, we’ll discuss mindfulness-based strategies to break free from the overload, reclaim mental clarity, and restore balance. Tune in to discover how to quiet the chaos and reset your mind. Reference Basu, T., & Dulebohn, J. H. (2022). The dark side of information overload: Examining the impact of social media engagement on mental fatigue. Journal of Business Research, 146, 588-601. https://doi.org/10.1016/j.jbusres.2022.03.045 Turel, O., He, Q., Brevers, D., & Bechara, A. (2018). Delay discounting mediates the association between post-bedtime screen exposure and sleep impairment in adolescents. Sleep Health, 4(4), 292-298. https://doi.org/10.1016/j.jocn.2018.04.071

Will your expectations for the new year empower you or quietly erode your peace? This episode dissects the psychological constructs behind unrealistic self-demands, uncovering how they perpetuate cycles of inadequacy and burnout. By engaging with groundbreaking innovations, increasing awareness and actionable strategies, we’ll unravel the myths of perfection and productivity while redefining success on your terms. Tune in to uncover how Shatter the "Should" and Embracing the "Could" and embracing the should can catapult your wellness journey for the new year. Thank you for joining me today, until next time. Here are platforms to remain connected with me, T.D. Montena. FB: T.D. Montena or The Empowerment Coach IG: The_Empowerment_Coach_LLC Link to my memoir, Gravitating to Greatness, Changing the Trajectory of Life US| https://a.co/d/6eL4Vfg UK| https://www.abebooks.co.uk/Gravitating-Greatness-Changing-Trajectory-Life-Montena/31847494001/bd Website: www.theempowermentcoachtdm.com

This episode explores the mental health challenges tied to seasonal depression and year-end stress, offering invaluable insights and actionable strategies that may combat this phenomenon. Discover ways to manage emotional regulation, burnout, combat loneliness, complete the year successfully, and start the new year with resilience and hope. Please share the show and follow for more mental health topics. Thank you for your time, until next time.. Learn more about seasonal depression at the National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder.

Forgiving an offense can be almost impossible. This task may create negative emotions that linger for quite some time. Self-forgiveness is even more dauting as it impacts how we see ourselves. In this episode, let's unravel the many levels of forgiving an offense and how it may impact the body, as a whole. Thank you for your time, and attention. Until next time.. Gravitating to Greatness, Changing the Trajectory of Life Written by, T.D. Montena https://www.amazon.com/Gravitating-Greatness-Changing-Trajectory-Life/dp/1733350624/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=

Over analyzing and ruminating thoughts may create overwhelm and create emotional imbalances. When most of our time connecting to ourselves is on our thoughts, we disconnect from the body and become unaware of the feedback below the neck. Attuning or the awareness of how the body responds to perceptions, ideas and thoughts may cultivate a lifestyle of calm. In this episode we explore this topic and identify practical resources to aid this awareness. Thank you for the attention you give, until next time.

In contrast to the National Football League (NFL), every relationship has a framework that has been unintentionally or intentionally created. Both or all parties hold a pivotal role to the success or downfall of the connection. Join me here to identify if your connections have an "offensive" player, or a "defensive" player. Ask yourself, "who is the coach and who is the quarterback in the connections I cultivate? I look forward to the future new perspectives and growth. See you soon and thank you for your time and attention.

Both people within a partnership take many "positions" to effectively co-exist. Consider the NFL positions, offense and defense and the "plays" they both make. If you were asked, "are you playing both sides simultaneously" what reply would you offer? This episode brings a new perspective to the "game" of love.

"Mean making" or the attempt to understand life, lived experiences can be challenging. With great effort, understanding life and the world we live in is a normal and practical desire. What happens when these efforts are unsuccessful? Let's explore this universal phenomenon.

Life can become overwhelming for anyone, creating tension, strain, agitation, and or nervousness or better termed, "stress". This stress may be self-induced and may be worth evaluating to "Quiet the Inner Chaos". Create space to create a new life that serves you in the manner desired and deserved.

Surviving a lived, negative experience or trauma may be challenging. Often, life happens and then we move on however, can we say definitively healing has occurred. Identifying what is needed to heal successfully is worth exploring. In this episode we discuss the practical ways to begin or continue the process of healing.

Completing a self-inventory periodically may help combat a reoccurrence of unwanted emotions. In this episode we explore how to accomplish this task.

Traumatic events can be difficult to process. These experiences may be unresolved, creating more harm than desired. In this episode we identify and discuss trauma in an effort to heal. Remember, you can’t modify what you can’t identify. Join me in “From Victim to Victor: The Ultimate Narcissistic Survivor Master Class” soon. https://empowermentcoachtdmontena.com/products/narcissism-trauma-survival-bootcamp

Cultivating and fostering peace, balance and harmony can be challenging. Life can be unpredictable and stressful. Although this is true, there are some practices that may help minimize or eliminate the overwhelm. Let’s explore some of these techniques in this episode.

The inner child work may be essential to the mental wellness journey. In this episode, we discuss key components of this work and how one can begin.

Combating stress and improving your mood can help your psychological well being and your physiological health. In this episode we delve into the neurotransmitter that promotes happiness. https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-your-mind-mood-and-body

Individuals who exhibit narcissistic behaviors or have been diagnosed with narcissistic personality disorder may create severe psychological challenges for individuals around them. In this episode, we explore the fundamentals of the behavior and the patterns.

A variety of life experiences and factors can make an individual feel extremely overwhelmed with life, creating an unhealthy psychological state of being. In this episode, we discuss what severe emotional instability may reflect and practical solutions to help.

Life can create unavoidable stress and challenges. Cultivating a life of joy may alleviate stress and manage a healthy mental state of being.

The parental role is essential to the growth of the child and the parental connection. Let’s explore parental and child boundaries here in this episode, together.

The things we hear and say to ourselves can cultivate joy or sadness. This creates internal stimuli that may undermine a healthy mental wellbeing. In this episode, we explore this process in an effort to increase self awareness.

A different perspective of mental health and spiritual wellbeing.

Rejection can be experienced in several forms however, coping with rejection may be difficult. Understanding and navigating through rejection may help the healing process. Here are a few practical ways to overcome this negative experience.

Subduing the mind to rest can be challenging. In this episode, we explore practical ways to combat restlessness. It’s imperative to identify the reason for your sleep difficulties and share with your primary care physician as soon as possible. Thank you for your time, attention and blind trust. Until our next time, take care of yourself.

Self-acceptance is foundational to one’s self-identity. Shrinking underpins who we are and is extremely harmful to our self-esteem. In this episode we “talk” about the subject in an effort to become a better version of self. Thank you for your time investment and blind trust. Happy New Year.

Calming the mind is essential to a healthy mental state of being. In this episode, we add to the “building blocks” of meditation by learning two pillars, Attention and Acceptance. I hope you are able to increase your awareness as you cultivate serenity and peace. Thank you for your time and blind trust. Until our next, relax and restore☺️

Distractions are becoming a universal phenomenon. Productivity and success are minimized due to the inability to focus on the tasks at hand. Listen to this episode as we explore why distractions exist. Thank you for your time and attention.

Physical intimacy is normal between consenting adults. It can be a healthy experience or unhealthy when an individual has experienced relational discord. Consider exploring your ideology of sex and if modifications are needed. Thank you for your time.

Loving others may come fairly natural however, self-love may oppose challenges. In this episode we identify, discuss and explore how we can “love” ourselves with intention.

Trauma can become trapped in the body. In an effort to “heal”, here in this episode we identify and discuss somatic; the mind-body connection. Explore how you can increase your self-awareness to move your healing process forward. Thank you for your time and blind trust. https://www.healthline.com/health/somatics https://positivepsychology.com/somatic-experiencing/

Our perceptions, patterns and attitudes can be influenced from atmospheres we may have experienced. Are your ideologies your own? Cultivating a healthy psychological state of being is imperative to developing balance and peace.

What do we know about ourselves? How do we contribute to our own mental illness? Here in this episode we get to the heart of challenges that may plague our psychological state of being. Let’s know, grow and become as we choose to see mental health as a lifestyle less a diet. Thank you for your time here.

Daily we are challenged with the responsibilities of managing our careers, family, our social connections and so much more. Avoiding stress may be inevitable but it doesn’t have to be debilitating. Adding a mindfulness meditation to your lifestyle daily can decrease physiological and psychological illnesses. Let’s begin here as we slowly build practical ways to reduce stress and anxiety. Thank you for your time and I look forward to sharing here soon.